November 20, 2018 - No Comments!


HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 Steady Round
100m single arm DB OH Carry (something kind of heavy). Alt arms as needed.

then 100m single arm DB walking lunges, alt arms as needed.

Stretch: Pigeon Pose 1:00/side

B: Squat Snatch

Warm Up

4×2 @ 60-70%

With pause at knee

Drop and reset


4×1 @ 85-90%

C: Metcon (4 Rounds for reps)

AMRAP 3:00 x 4

30 Supine bar rows

60 DU

Max Bar Muscle Ups in remaining time or Max Strict Pull Ups

Rest 2:00

Published by: Breanne Feudale in Uncategorized

Leave a Reply

Come on in. Your first class is on us


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]